Blog

By: Derek Wellock I would like to say Spring is my favorite time of year, but I do enjoy every season as each season brings great new things to the Reno/Tahoe area.  Right now I am really excited about the Spring. It is when I start to ride my mountain bike regularly a couple times a week. A couple weeks ago I took my old steed out on a normal little loop just to freshen up the legs and see what the winter had done to the trails on Peavine.  To my surprise Welded had paid off once again. I happend to do this little 7 mile loop 3 minutes faster than I did the previous year. The benefits of Welded are absolutely amazing and truly translate into life. I suspect so many people around the gym do not explore the capabilities of their fitness.  We live in one of...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skills: Double Unders (every 1:30) 5x 20-40 double unders Welded Athlete: as fast as possible (scale as needed) MetCon: Welded: 15 minute AMRAP 15 toes to bar 20 alternating dumbbell snatches (50#/35#) 25 calorie row Welded Lean: 50-40-30-20-10 calorie bike 15-15-15-15-15 box jumps (24#/20#) 2 minute rest 10-20-30 calorie bike 20-20-20 walking lungesRead more

GROUP CLASS WORKOUT Warm Up: Banded Ankle Distraction 3 Rounds 20 banded good mornings 10 PVC back squats Strength: Front Squat (every 1:30) 6×3 (rising, start at 65-70% of 1 rep max) MetCon: Welded: 18-15-12-9-6 power cleans (115#/75#) 36-30-24-18-12 wall balls (20#/14#) Welded Athlete: sets of 3 on power cleans @165#/115# 20 minute time cap Welded Lean: 2 Rounds 800 meter run or 1K row 50 air squats 30 kettlebell swings (53#/35#) 20 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 6K row or 3 mile run 3 Rounds 10 deadlifts (155#/105#) 10 bar facing burpees *40 minute time cap WEIGHTLIFTING (Midtown @10:30AM) A) 8x 2 cleans + 1 jerk (choose weight) B) 5×3 clean pulls @100% of 1 rep max (every 1:30)Read more

GROUP CLASS WORKOUT Warm Up: 90 second standing straddle stretch 90 second squat hold 4 Rounds 15/12 calorie machine 10 walking lunges Accessory: Bulgarian Split Squat 4×10 (each leg) Death March 4×10 (each leg) MetCon: Welded & Welded Lean: Partner 1 150/120 calorie bike Partner 2 4 Rounds 10 toes to bar 10 dumbbell thrusters (40#/25#) 50 double unders *Partner 1 and Partner 2 will do their designated workouts then switch, score it total time for both partners to finish.Read more